Hypermobile or Just Flexible?

HSD/hEDS: Am I Hypermobile or Just Flexible? Find Out Now!

Hypermobility
January 15, 2025•4 min read

Do your joints sometimes feel like they pop out of place—almost like they have a mind of their own?

Or maybe you’ve wowed friends with extreme bendiness, leaving them calling you “double-jointed.”

Let’s clear up the confusion between simply being flexible and actually being hypermobile, and why this difference matters for your body’s long-term health.

1. Flexibility vs. Hypermobility

  • Flexibility is the ability of a joint (or series of joints) to move through a normal, pain-free range of motion. Think of this as a healthy level of “bendiness” that can be improved with regular stretching and exercise.

  • Hypermobility goes a step beyond flexibility. If you’re hypermobile, your joints can move past the usual limits. While it might sound like a superpower, it can lead to challenges like joint instability, pain, feeling clumsy, and a higher risk of injuries.

Key Takeaway: Being flexible isn’t bad—in fact, it’s great when maintained safely. But if your joints extend too far, too easily, and cause discomfort or instability, it could be hypermobility.

2. Regional vs. Systemic Hypermobility

  • Regional Hypermobility affects just a single joint or a small group of joints. This can happen in athletes who repeatedly train one part of the body (like a baseball pitcher’s throwing arm). If it’s intentional and supported by proper training, it’s often not problematic.

  • Systemic (Widespread) Hypermobility is a different story—it’s not focused on one specific joint. You might notice multiple joints move beyond what’s considered normal. This often has an underlying medical cause.

Example:

  • A pitcher’s shoulder might have extra range of motion from years of throwing practice (regional hypermobility).

  • A dancer might notice extra hip rotation that helps with turnouts (regional again).

  • But if you’ve been able to “do the splits” and show off “double-jointed” tricks in multiple joints since childhood, it might point to something systemic.

3. How Do You Know If You’re Hypermobile?

There’s no perfect measuring tool, but two common methods help screen for widespread (systemic) hypermobility:

3.1 The Beighton Scale

You score points (out of a total of 9) based on how many of these movements you can do. If you score:

  • ≥5/9 for adults (under 50)

  • ≥6/9 for children (before puberty)

  • ≥4/9 for adults over 50

…it suggests systemic hypermobility. Here’s what the Beighton Scale looks at:

  1. Thumb to Forearm: Can you bend your thumb backward to touch your forearm? (1 point for each side)

  2. Pinky Finger Bend: With your palm facing down and elbow bent at 90°, can you lift your pinky beyond 90°? (1 point for each side)

  3. Elbow Hyperextension: Standing up, can your elbows straighten beyond a normal straight line by 10°? (1 point for each side)

  4. Knee Hyperextension: Standing again, do your knees extend more than 10° past “straight”? (1 point for each side)

  5. Hands Flat on the Floor: Can you bend forward (without bending your knees) and place your palms flat on the floor? (1 point)

Note: Goniometers (special angle-measuring tools used by physical therapists) give the most accurate readings, so if you suspect hypermobility, consider seeing a healthcare professional.

3.2 The Five-Point Questionnaire (5PQ)

Answer “yes” or “no” to these:

  1. Can you (or could you ever) place your hands flat on the floor without bending your knees?

  2. Can you (or could you ever) bend your thumb to touch your forearm?

  3. As a child, did you amuse friends with body-contorting “party tricks” or do splits?

  4. As a child/teen, did your shoulder or kneecap dislocate more than once?

  5. Do you consider yourself “double-jointed”?

If you have 2 or more yes answers, it strongly suggests hypermobility (with a sensitivity of 85% and specificity of 90%).

4. What If You Are Hypermobile?

If you suspect systemic hypermobility, the next step is to find out what’s causing it. Two of the most common conditions include:

  • Hypermobile Spectrum Disorder (HSD)

  • Hypermobile Ehlers-Danlos Syndrome (hEDS)

A proper diagnosis can help you figure out the right strategies to manage pain, maintain stability, and continue moving comfortably.

5. What’s Next on Your Journey?

  1. Seek Professional Guidance: A physical therapist or specialist can properly measure your range of motion and guide you on whether hypermobility is present.

  2. Get a Firm Diagnosis: If hypermobility is confirmed, getting an official diagnosis (e.g., HSD or hEDS) is crucial for targeted treatment.

  3. Build Strength & Stability: Proper exercise programs can help you stabilize your joints and reduce pain.

  4. Stay Informed & Empowered: Check out resources and communities dedicated to hypermobility. You don’t have to navigate this alone!

6. Watch the Full Video & Learn More

If this topic resonates with you or a loved one, be sure to check out our full YouTube video for a deeper dive:
 Watch here

Also, visit HypermobiliPT.com for more resources and support on your healing journey. Our mission at HypermobiliPT is to empower people with hypermobility or Ehlers-Danlos syndrome to reclaim stability in life and joy in movement.

Disclaimer: This blog post is for informational purposes only and does not replace professional medical advice. If you suspect hypermobility or any medical condition, consult a qualified healthcare provider for personalized guidance.

Thanks for reading, and we look forward to supporting you on your path toward better stability and comfort!


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